Rice is an integral part of our diet in this part of the world. We often refer having a meal as “吃饭” in mandarin, literally translated as “eat rice”. Rice, is one of the most important food crops in the world, is consumed daily by more than half of the world’s population. Being the second most cultivated grain, after wheat, the total rice consumption in 2015/2016 was 478 million metric tons (with 146 million metric tons in consumed in China alone).

White polished rice is generally preferred amongst Asians because it cooks quicker, fluffier in texture, and smells more fragrant compared to unpolished rice. However, many do not know that it is far from being the healthiest staple food of choice.

A search on medical literature reveals some disturbing results:

Higher consumption of white rice is associated with a significantly increased risk of Type II diabetes, especially in Asian (Chinese and Japanese) populations. Each extra bowl of white rice per day, consumed regularly, increases your risk of diabetes by 11%.

There is a positive association between white rice intake and risk of all overall chronic diseases in women.

Higher consumption of white rice is a risk factor for the development of metabolic syndrome, which in turn leads to heart disease.

What Should We Do?

Consuming other greater grains is an easy way to boost your health. Grains are commonly referred to as ‘cereal grains’. The true cereal grains are from the botanical family called ‘Poaceae’ which includes wheat, oats, rice, corn, barley, sorghum, rye, and millet. There are some ‘pseudo-cereal’ that are technically not part of the Poaceae family but are nutritionally similar – these include amaranth, buckwheat and quinoa, which, you may be surprised to learn, are actually seeds, and not grains.

Whole grains contain all edible parts, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present. Refined grains, on the other hand, are processed grains that lack the bran and germ of the grain. Examples of refined non-wholegrain products are: white rice, white flour, and white bread.

We aim to make this really easy by picking out some common, affordable and versatile grains that you should be able to find if you walk into your grocery store.

EAT MORE: Quinoa

WHAT Quinoa is native to Bolivia and it belongs to the same family as spinach and beetroot. There are over 120 types of quinoa varieties known to us but the most commercialized types are white, red and black.

BENEFITS Just one cup contains 8g of protein, 5g of fiber, 15% DV iron, 30% DV magnesium, 19% DV folate and omega 3 fatty acids. Quinoa is a complete protein. Most grains, including wheat and rice are missing one or more essential amino acids, but quinoa contains all essential amino acids necessary for good health.

HOW You can cook quinoa the way you cook rice. Ratio is 1 cup of uncooked quinoa to 1.5 to 2 cups of liquid. Just bring quinoa and the liquid to a boil. Reduce heat to low, cover and simmer until tender. You can use any stock to cook the quinoa for better flavor and fragrance. You can also add diced carrots or celery for texture and color. Warning – It can be very addictive!

EAT MORE: Brown rice

WHAT Brown rice is whole grain rice. The hull is removed because it is inedible. White rice is the same except that the hull, bran and germ are stripped off. It has a nutty flavor compared to white rice.

BENEFITS Brown rice is an excellent source of manganese, phosphorus, copper, magnesium and Vitamins B1, B2, B3, B6, E, and K. It is also a good source of fiber and fiber is important component to reduce the risk of colon cancer.

Brown rice is beneficial for diabetics. It has a low glycemic index (GI) which is helpful in reducing insulin surges and stabilizes blood sugar levels. It contains powerful antioxidants which protects the cells from oxidation damage. Brown rice is also helps to improve cardiovascular health, regulates cholesterol levels, and improves digestive system.

HOW It is true that brown rice takes longer to cook than its white counterpart. Brown rice can also be more temperamental, but with some experience, mastering it should be a piece of cake. Measure out 1.5 cups of water and 1 cup rice. Put them in a pot and boil uncovered. Reduce the heat and let it simmer for 20 minutes. Turn off the heat and let it rest for another 15 minutes. You should be rewarded with fluffy and chewy rice. Use brown rice to make fried rice, the way you like it. It will taste better if you add some flavor to it, rather than eating it plain.

EAT MORE: Whole-grain pasta

WHAT Just like brown rice, whole-grain pasta contains all three layers of the wheat kernel: the bran, germ and endosperm. Whole grain pasta contains all the nutrients and natural fiber as compared to standard pasta.

HOW It is undeniable that whole-grain pasta is not very palatable. It tends to be chewy and grainy as compared to regular pasta. However, food companies are improving the taste and texture of whole-grain pasta. It has come a long way and results have been successful.

Alternatively, if you find 100% whole-grain pasta hard to stomach, you can consider pasta that are made with a mix of whole-wheat and refined flours. The taste and texture will be closer to traditional pasta since it contains refined flours. You can give yourself some time to adjust to its texture before making the switch to whole-grain pasta.

EAT MORE: Whole grain breads

WHAT Whole wheat bread is packed with nutrients from all three components of the wheat kernel. Be sure to read the ingredient list carefully to determine if it is made with whole-grain wheat flour or just wheat flour. Wheat flour is synonymous with refined flour – and that is not as beneficial as whole-grain wheat flour. Look out for labels that specify 100% whole wheat to reap the benefits.

BENEFITS Whole wheat bread is a good source of bran fiber. The bran will soften and increase the bulk of your stools, making them easier to pass through your digestive tract. With a healthy intake of fiber, it will lower your risk of suffering from irritable bowel syndrome.

Whole wheat bread also contains a lot of good compounds that can help reduce the risk of cancer, coronary heart diseases, diabetes and obesity.

Cut into small cubes and toast it with olive oil. Put it over pumpkin soup or French onion soup. You probably can’t tell the difference if its white or whole wheat bread.

Alternatively, you can use it to make bread and butter pudding. Soaking the bread with the custard will change the consistency and musk the taste of the bread.

EAT MORE: Corn

WHAT Widely eaten by people across the world, corn is a staple food crop grown in many countries. Although we often associate the yellow variety when we think of corn, it comes in several other varieties featuring an array of colors, including red, pink, black, blue and purple.

The most common eaten varieties are popcorn and sweet corn. However, refined corn products are also widely used as food ingredients. Some examples include polenta, cornmeal, corn flour, corn syrup, corn oil, and tortillas.

BENEFITS There are several anti-oxidant benefits you can derive from all varieties of corn. However, recent studies have indicated that different varieties have different anti-oxidant benefits from the combination of phytonutrients. For example, the yellow variety has high concentrations of lutein and zeaxanthin. In the case of the blue variety, it’s the anthocyanins. Recent studies have shown that the anti-oxidant activity of the purple variety is comes from hydroxybenzoic acid.

Corn is also a good source of fiber. Corn has the ability to be metabolized by our intestinal bacteria and form short chain fatty acids (SCFAs). This process encourages the growth of useful bacteria in our large intestines and you lower the risk of developing colon cancer.

Corn has long been associated with better control of blood sugar in both type 1 and type 2 diabetes. Packed with fiber, vitamin B-complex including B1, B5 and folic acid, it prevents raid digestion of food, thus stopping rapid uptake of sugar into bloodstream.

Unlike many other foods that will lower its efficacy and drastically reduce its anti-oxidant benefits, studies have shown that exposing corn to temperatures as high as 65-93 degrees celsius does not significantly lower corn’s anti-oxidant capacity.

HOW Corn is generally sweet-tasting and easy on the palate. With its sweet taste and generally neutral smell, it can be added to a variety of dishes to make them more visually stunning, including salad, Asian stir-fry dishes, side dish in western food, or even popcorn (without the butter, sugar and salt, of course!).

EAT LESS: Refined grains and all things made with white flour

Refined grains include white rice, white bread, regular pasta, cookies, cakes and everything else that uses white refined flour. During the refining process, the bran and germ are removed from the whole grain, leaving only the endosperm. The endosperm is mainly made of starchy carbohydrates and has little nutritional value.

Refined white grains are digested very quickly into simple sugars and absorbed into your bloodstream. This causes blood sugar levels to spike quickly. The rapid spike and drop in blood sugar levels can make a person feel lethargic and drained.

Diet high in refined grains can contribute to increased inflammation in your body and increase risks of heart diseases and obesity because they are not as filling as whole grain, so people tend to overeat. There will also be high risk for Type II diabetes if such foods are consumed often and in large quantity.

MODERATION IS THE KEY

It is very difficult to change your diet overnight. The key is to start slow – for example, mixing brown rice with white rice; or switching from white to wholemeal bread. Start with one meal, then increase it to 2, or even 3. With some innovative ideas (and good culinary skills!), it is really not too difficult to introduce whole grains to your diet.

What is Visceral Fat?

Visceral fat is the excess intra-abdominal apidose tissue accumulation, also known as the “deep fat”.

It’s a form of gel-like fat stored within the abdominal cavity that wraps around the major organs including liver, pancreas and kidneys. It is not the same as the type of fat that most people associate with, which is “subcutaneous fat” (which is the fat that is all over the body and under the skin).

Visceral fat is sometimes referred to as ‘active fat’ because research has shown that this type of fat plays a distinctive and potentially dangerous role. It does more than just making your pants feeling tighter- visceral fat affects how our hormones function and how our body operates.

Storing higher amounts of visceral fat is associated with increased risks of a number of health problems including type 2 diabetes.

Health risk associated with Visceral Fat

Stroke

Type 2 diabetes

Coronary Heart disease

Breast cancer

Colorectal cancer

Alzheimer’s disease

How do I measure Visceral Fat at home?

Diagram credit: www.muscleforlife.com

The simplest (though not entirely accurate) way to determine if you have too much visceral fat is to measure your waistline. Do not suck in your stomach or pull the tape too tight.

In women, a waist measurement of 35 inches or more is generally a sign of excess visceral fat. In men, its 40 inches or more.

How do I measure Visceral Fat accurately?

Fitness Factory has launched a new service for a precise measurement of your body composition. The seca mBCA 525 is a medically validated body analyser that offers the Gold standard for fat mass estimation. The body composition, instead of body weight, is a better health indicator simply because the scale cannot identify the difference between a kilogramme of muscle and a kilogramme of fat. A private consultation with your Fitness Specialist will be done to cover the readings after the assessment in which quantifies your visceral fat level, all within just 5 minutes.

3 Ways to lose Visceral Fat

Cardiovascular ExerciseCardiovascular exercise is any exercise where the body uses up the energy in the muscles and then needs to plunder the fat stores around the body for more. This means you need to exercise continuously and anything like running will work. The heart rate and breathing increases as a means to transport oxygen to the fat stores where it can be used to break it down.

Resistance TrainingA well-designed and high volume resistance training will improve your body’s hormone profile. Our hormone profile will influence where the body stores the fat (e.g low testosterone levels increases the visceral fatness in men), but at the same time simply having more muscle mass will increase your metabolism even at rest, because your body needs to burn fat in order to produce the energy it needs to maintain the muscle mass.

DietingEat less of everything, and eat a lower ratio of carbs to proteins – but at the same time make sure you do get a balanced and nutritious diet and consume fewer calories than you are going to burn off in a day.

Work with a nutritionist to design a nutrition plan for you that focuses on improving your health and helping you to lose weight. Fitness Factory offers a personal consultation to develop a dietary plan that suits your own lifestyle needs.

What Else Can I Do To Lose Visceral Fat?

Cut Trans Fat From Your Diet

Reduce Alcohol intake

Manage Stress

Sleep

Weight loss takes time. Do not expect to lose weight overnight, and you did not gain it overnight either. The Journal of American Medical Association stated that just a modest amount of weight loss will improve the visceral fat stores and other medical complications you have. Keep yourself motivated and stick with your eating and exercise programme. Track your meals and log your progress in a journal. Don’t miss your exercises and have quarterly reviews with your nutritionist on your progress. Practice healthy lifestyle habits and it will improve your quality of life.

* References:

Visceral Fat. www.diabetes.co.uk

The Problem with Visceral Fat (and how to lose it) Michael Matthews. www.muscleforlife.com

Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the RESOLVE randomized trial. https://www.ncbi.nlm.nih.gov/pubmed/23714599

How To Burn Visceral Fat. Rachel Grice. www.livestrong.com

]]>Anger and Anxiety: Bad for the Heart?http://fitnessfactory.com.sg/anger-and-anxiety-bad-for-the-heart/
Sun, 09 Apr 2017 00:53:14 +0000http://fitnessfactory.com.sg/?p=1612Are people who have strong emotional reactions to stress more susceptible to inflammatory disease-including heart disease-if stress is frequent occurrence? A study conducted at the University of Pittsburgh suggests the answer is yes.

Subjects who reported high levels of anger and anxiety after performing a laboratory-based stress task showed greater increases in a marker of inflammation than those who remained relatively calm.

Researchers enrolled 102 relatively healthy male and female subjects. All participants were required to perform a stimulated public speaking task, consisting of 2 minutes of preparation for a speech defending themselves against an alleged transgression, followed by 3 minutes of videotaped speech delivery.

Data analysis showed that subjects with the largest increase in pro-inflammatory markers were the ones who displayed the strongest emotional reactions-anger and anxiety- to the speaking task.

The results raise the possibility that individuals who became angry or anxious when confronting relatively minor challenges in their lives are prone to increases in inflammation. Over time, this may render these emotionally reactive individuals more vulnerable to inflammatory disease, such as cardiovascular disease.

*Source: IDEA Health & Fitness Association

]]>Pneumoniahttp://fitnessfactory.com.sg/pneumonia/
Sat, 08 Apr 2017 02:49:55 +0000http://fitnessfactory.com.sg/?p=1609Pneumonia is an inflammation of the lungs usually caused by an infection. Pneumonia is a serious medical condition and potentially a life-threatening illness. It can result from a variety of causes such as infection (i.e. bacteria, viruses, fungi, or parasites), chemical and physical injury.

In pneumonia, the alveoli (air-filled sacs in the lungs responsible for absorbing oxygen) are filled with pus and other fluids making it difficult for oxygen to reach the blood. With little oxygen in the blood, your body cells can’t function properly. When the lungs become congested with fluids, breathing becomes difficult.

Pneumonia can affect the lungs in two ways:

Lobar pneumonia if the lung inflammation or infection affects a section (lobe) of the lung.

Bronchopneumonia is when the inflammation spreads from the bronchi to other parts of the lung.

Risk Factors

Certain individuals with weaker immune system.

Adults aged 65 or older

Young children

Persons with chronic medical conditions

Symptoms

Symptoms of pneumonia vary greatly depending on the cause and the underlying condition the person has. Typical symptoms associated with pneumonia include:

Cough

Chest pain

Fever

Breathing difficulty

A person with bacterial pneumonia usually presents with a sudden onset of symptoms such as high grade fever, chills, shortness of breath, chest pain and cough with thick, greenish or yellowish phlegm.

For viral pneumonia, the symptoms usually start with a dry non-productive cough, fever, headache, body and muscle pains. Subsequently, a person may become breathless and the cough becomes productive with whitish or clear phlegm.

Children suffering from pneumonia may experience a sudden onset of fever, coughing, labored and rapid breathing (more than 45 breaths a minute), wheezing, bluish skin, lips or fingertips.

Treatment

Medications to treat pneumonia depend on the germs (bacteria/virus) that cause the infection. If the cause of pneumonia is due to bacteria, antibiotics are usually given. If a virus causes the pneumonia, antibiotics will not be effective. A few viral pneumonia may be treated with antiviral medication.

Prevention

Pneumonia is usually triggered when a patient’s defense immune system is weakened e.g. a simple viral upper respiratory tract infection or a case of influenza (Flu). The following tips can help keep you healthy:

Get Vaccinated.

Wash hands thoroughly and regularly with soap and water.

Lead a healthy lifestyle. Eating healthily with a diet rich in fruit and vegetables and engaging in regular physical activity can help keep your immune system strong and healthy.

2. What were some of the changes you have experienced since you have started personal training?

Physically I am more toned and I am stronger. Resistance training has deepened my understanding of my mind and body connection, which in turn promotes a sense of focus during training as well. Working out at Fitness Factory is a great way for me to decompressed from hectic work life. I feel more energized after each workout.

3. How did you feel your training helped you in your mountain trekking?

My right knee has been giving me problems for a while in the past. I had my workout customized for myself and ever since, it has helped me tremendously to strengthen my joints and stabilized my core. Strength and endurance aside, I have also improved on my sense of balance. All these factors are important for mountain climbing.

4. What were some of the training exercises that has the most impact on improvement in your performance and even daily activities?

I love to run, and training has allowed me to continue running regularly because the workout has strengthened my legs and reduced my knee pain. Being a frequent traveler, I feel that I have less aches and pains after a long flight as well.

My lifestyle mandated the imminent need of “physical activities” before I lose “it”. After some research & deliberation, I arrived at Fitness Factory. I met Mr. Augustine & Ms. Joan.

I found the “best doctor(s) in town” at Fitness Factory!! I learned (and still learning) to treat my body as a “temple” and realised “Good things come to those who sweat”.

Without the guidance, motivation, dedication and immense support from Fitness Factory and the team – I would not have realised my true ability, to be motivated or have the attitude to cause a positive change in my life.

To state in an extreme humble way, Fitness Factory is not the destination, it is a way of life.

Elangovan Padma Ramya

]]>Martin Lowhttp://fitnessfactory.com.sg/martin-low/
Tue, 04 Apr 2017 01:07:58 +0000http://fitnessfactory.com.sg/?p=1537My journey with “Fitness Factory” started nearly 3 years ago and I have not looked back or regretted since.

I have been training with Paul since my fitness journey started. He pushes me forward and sometimes beyond what I think is my limit. Or so I thought until I realised I could go further. Paul understands me better than myself at what I can do in the gym and he makes sure that I push and give it my best. Of course there were days when i feel like giving up. Paul is there to encourage me and nudge me on. He teaches me the right technique for each exercise as well as the correct posture so that I can get the most out of each rep and will not injured myself during training. He understands which aspects of my muscle group need to be strengthen more than the others and he trains them harder. Paul is a good trainer who understands me to prescribe the correct training and make me a stronger and more confident individual.

Over the years I have seen myself growing fitter. Where I once could not even bench press the bar without any weights on, I can now comfortably bench press with weights. This journey has not been an easy one and is only the start of more to come. But I am confident that with the guidance of Joan and Augustine and the constant encouragement from Paul, I will be able to go far and beyond.

I have always been physically active – from playing squash two hours a day six times a week for the last 35 years, to doing karate forty years ago. I stopped playing squash three years before the episode mentioned below. I firmly believe that it was my active lifestyle that kept me alive.

Four years ago, I got a major wake up call. Following a devastating anxiety attack, I had to undergo an emergency open chest triple bypass surgery just to survive. As it so happens, one of the three arteries needed was endoscopically harvested from my left forearm, resulting in substantial nerve damage and a horrendously frozen shoulder.

Over the course of the next two years, I tried everything – acupuncture, acupressure, TCM, physiotherapy – nothing worked. I needed my wife to help me perform the simplest of chores, like putting on a shirt, since range of motion and strength was virtually non-existent. My left bicep had shrunk to one-fourth the size of my right. This was destroying me psychologically.

Although I used to see Augustine on and off before my medical problem, I must admit I was perhaps not as dedicated or serious about the gym as I should have been. Now, I needed help. Badly. And if Augustine could help, so be it.

MP (After)

The improvement and change I underwent – both physically and mentally – within the first two months, was incredible! I am now a dedicated regular at the gym and will not miss my session for any reason whatsoever. From the first day when I was unable to lift a bar with ZERO weights, to the present where I’m lifting weights that even surprise me, is a testament in itself to the wonders of healthy living. Words are inadequate to express my gratitude to the patience and dedication of Augustine and his team

Augustine and his team are very, very good at what they do. My miraculous recovery and on-going progress is a testament to their competence and single-minded focus in their chosen mission in life.

As Augustine says, “Age is just a number”. Now, I agree wholeheartedly.

Madhupati Singhania
Managing Director
Milestone Global Pte Ltd

]]>Clarissa Thenhttp://fitnessfactory.com.sg/clarissa-then/
Tue, 04 Apr 2017 01:02:47 +0000http://fitnessfactory.com.sg/?p=1532Clarissa graduated from the National University of Singapore with a major in Cell & Molecular Biology and thereafter pursued her Graduate Diploma in Marketing from the Chartered Institute of Marketing, UK.

She is a seasoned executive with niche in regional business development, brand building and marketing management. She has been appointed to positions in both multi-national and local organizations with global and regional business interests in the FMCG and Consumer Healthcare industries. These companies include established organizations like Bristol-Myers Squibb, Pfizer, and Glanbia to name a few. With more than 20 years of experience, Clarissa has proven results in executing cross-cultural marketing strategies instrumental in driving significant growth in the sales and profit of the organizations she has worked for.

On the personal front, Clarissa is an avid sports enthusiast. With her competitive swimming and track & field background during her schooling days, she took her love for sports to a different spectrum upon graduation – Endurance Sports. She has competed in more than 100 endurance races since 2005 like half marathons and biathlons/aquathlons. Her recent sports achievements include 1st placing in the Ultra Aquathlon 2015 (Women’s category), 2nd placing in the Singapore National Aquathlon 2015 (Women’s Overall National category) and 1st placing in the Tri-Factor AquaRun Challenge 2016 (Veteran Women’s category).

]]>Jenni Gohhttp://fitnessfactory.com.sg/jenni-goh/
Tue, 04 Apr 2017 01:00:22 +0000http://fitnessfactory.com.sg/?p=1529I would like to take this opportunity to recommend Joan and Augustine from Fitness Factory, who is a professional fitness consultant and a dedicated personal trainer. Not only they are expert in training and nutrition advice, they have been helpful in my work as well as my personal life.

I would not hesitate to consult Joan and Augustine in my future bodybuilding competitions and I am pleased to say that they would be an asset to any fitness program. They came highly recommended to me and went beyond all expectations that I had.

I have found Joan and Augustine to be an extraordinary personal trainer of tremendous versatility, intelligence and discipline. I have specifically trained for my bodybuilding competition, ANB Asia Pacific International BodyBuilding 2015, and achieved the weight, physical skills/fitness and “look” set out for competition within 6 weeks!!! This is my first international competition and I was astound to have achieved 5th placing in Fitness Model Category.

On top of that, my overall strength and fitness have improved so much in a short space of time. I was able to perform exercises I would never attempted on my own. Each workout is tailored to me, to achieve exactly what they have discussed. I have learned so much from Joan and Augustine. They are willing to share their expert knowledge and answer any questions I have. Joan tips on nutrition are super excellent!!!

They have great knowledge of body mechanics, muscle function and is capable of determining the individual abilities of their clients. Their pleasant and positive attitude is a great asset to their willingness to work with their clients at their own levels. Joan and Augustine instills confidence and encouragement to make you want to work further and apply yourself more diligently.

Last but not least, I would achieve what I believed to be impossible.. within 6 weeks!!! My best result from training with Joan and Augustine is SELF-BELIEF!! The faith Joan and Augustine had in me that I could achieve has given me the Self-Belief that I can and I am… THANK YOU JOAN! THANK YOU AUGUSTINE!! THANK YOU FITNESS FACTORY!!